The use of drugs in sport is once again at the top of the news agenda, with the anti-doping authorities determined to weed out the cheats. But we can improve our performance with perfectly legal everyday foods and supplements. Gazette running guru PHIL BARKER> explains.

The latest casualty of the drugs testers is the American sprinter, Marion Jones.

Perhaps the most asked question on the lips of sports fans is why do they take drugs?

In Jones' case, tests are said to have revealed Eyrythropoetin (EPO), a drug that boosts red blood cells.

The drug has become synonymous with cycling, with many believing it is now impossible to compete at the very highest level without some form of chemical assistance.

Then there was Floyd Landis, winner of this year's Tour De France, but stripped of his title following a positive test for abnormally high levels of testosterone.

To club and fun runners the issues are much more basic. It comes down to fluid and nutrition intake.

So what fuel do we need for the Tees Pride Middlesbrough 10k?

Fluid intake>

For sports people the danger lies not with neglecting water entirely, but in failing to drink enough of it.

Some distance runners also swear by electrolyte or isotonic drinks - I suggest you experiment with water and energy drinks during your training, this will give you an idea of how your body will react.

Weather conditions play a part - during warmer weather more liquid is necessary for hydration of the body.

There are many brands on the market available from sports shops and some pharmacies.

Energy food/carbohydrates>

This is food rich in starch and natural sugars such as bread, grains, pasta, beans, potatoes etc.

Complex carbohydrates are broken down into simple carbohydrates and transported through the blood to the liver where they are converted to glucose. Some of the glucose is then converted into glycogen and stored in muscles and liver.

Carbohydrate is a clean-burning fuel in as much as it does not have the toxic by-products of fat or protein for your body to deal with.

Protein>

It's perhaps a myth that athletes require large amounts of protein. Everyone needs protein, but many nutritionists believe that athletes need no more than anyone else.

We get protein from meat, some non-meat products, dairy products and eggs. It is not directly used as a fuel, but as a building material for cells, muscles and tissues of the body.

A common mistake of inexperienced runners is not eating enough of the right food to sustain them.

Experiment in the weeks leading up to the race, always remembering to allow time for your pre-race meal to digest, avoiding that bloated feeling.

You may want to carry an energy bar or chocolate bar in your race bag with a bottle of water, as a back up.